Running trains your buttocks and legs. But you can make it even more effective by using one of these variations.
When you run over hills, even more muscles are put to work. When you get tired (more quickly on a hill), your body draws more power from the upper body. More reasons why you should run over hills.
Do you occasionally need a period to catch your breath? Use that moment to do lunges or squats.
When you run outside you can vary in your stride:run with big strides, small strides, sideways, pull your knees towards your chest or bring your heels towards your buttocks.
Sprints of 30 to 60 seconds are good to train the strength in your lower body.
By running on a different surface, especially a softer surface, you put your muscles to work harder.
